🏃🏼‍♂️ Race Briefing for Hellen for Olympics Marathon 🏃‍♀️

1. 🏃🏼‍♂️- Runner info

Informations	Value
Name	Obiri
First Name	Hellen
Nationality	Kenya
Age	34
Index WA	0
Team	ON

Hellen, here is your race briefing for Olympics Marathon, we wish you a great performance for this race, best of luck!

Hellen, Enduraw estimated your finish time at 02:26:51. With this time you would have finished in position 1 last year

Good luck for this race, I'm 100% that you will finish strong and win the title

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So 🏔 or 💨

2. 🏔- Race Analysis

Parameters	Value	Unit
Distance	42.2	km
Elevation Gain	436.0	m
Elevation Loss	436.0	m
Max altitude	174.1	m
Min altitude	29.9	m
Avg altitude	54.77	m
distance above 0.5%	9	km

On the red parts, the gradient is higher than 4%,

On the grey areas, the gradient is higher than 1%

Given our analysis :

• ⛰️ the elevation will cost you 247 seconds

Analysis of the main parts of the race

• There are no remarkable climbs here.

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?

3. ⛈ - Weather conditions

(updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	32	°C
Min Temperature	19	°C
Average Temperature	25	°C
Wind speed (at departure)	6.2	km/h
Wind direction (at departure)	327	°
Risk of rain	Clear	/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :

• ☀️ the heat will cost you 147 seconds

4. 📈 - Pacing strategy

Your pacing plan is customized according to 7 points:

🥇 Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

🛠️ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌡️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid Station	KM	Distance between	Time
5k	5	5	00:20:43
10k	10	5	00:38:07
15k	15	5	00:55:45
20k	20	5	01:13:44
semi	21.1	1.1	01:17:10
25k	25	3.9	01:30:48
30k	30	5	01:48:29
35k	35	5	02:05:20
40k	40	5	02:22:42
Finish	42.2	2.2	02:26:51

🔜 With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!

5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the Olympics Marathon

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

• Pacing plan 👇👇

  Km	D+	D-	Pace	Total_time
  1	6	4	00:03:27	00:03:27
  2	3	2	00:03:27	00:06:54
  3	4	6	00:03:25	00:10:20
  4	2	2	00:03:27	00:13:48
  5	4	5	00:03:27	00:17:15
  6	5	5	00:03:28	00:20:43
  7	4	7	00:03:26	00:24:10
  8	8	4	00:03:29	00:27:40
  9	5	8	00:03:26	00:31:06
  10	3	1	00:03:28	00:34:35
  11	9	2	00:03:31	00:38:07
  12	2	5	00:03:26	00:41:34
  13	2	3	00:03:27	00:45:01
  14	4	1	00:03:29	00:48:30
  15	23	13	00:03:31	00:52:02
  16	37	3	00:03:43	00:55:45
  17	30	0	00:03:42	00:59:27
  18	42	7	00:03:40	01:03:08
  19	11	2	00:03:32	01:06:41
  20	44	0	00:03:48	01:10:29
  21	10	47	00:03:15	01:13:44
  22	8	17	00:03:25	01:17:10
  23	2	3	00:03:27	01:20:37
  24	3	1	00:03:28	01:24:06
  25	0	22	00:03:21	01:27:27
  26	0	15	00:03:21	01:30:48
  27	4	8	00:03:26	01:34:14
  28	24	15	00:03:31	01:37:46
  29	86	4	00:04:11	01:41:57
  30	6	23	00:03:21	01:45:19
  31	0	65	00:03:10	01:48:29
  32	0	72	00:03:07	01:51:36
  33	5	30	00:03:19	01:54:56
  34	4	3	00:03:28	01:58:24
  35	5	6	00:03:27	02:01:52
  36	7	5	00:03:28	02:05:20
  37	5	7	00:03:27	02:08:48
  38	9	5	00:03:29	02:12:17
  39	5	4	00:03:28	02:15:45
  40	4	1	00:03:29	02:19:14
  41	1	1	00:03:27	02:22:42
  42	3	1	00:03:28	02:26:11
  43	0	5	00:00:40	02:26:51

TOTAL RUNNING TIME : 02:26:51

6. 🥤🍟 - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the Olympics Marathon.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 65 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 158.37 (g)

TOTAL LIQUID INGESTION : 1462 (mL)

Aid Station	KM	Gel100 (25g CHO)	500mL Water	500mL (80g CHO)
5k	5	1	0	0
10k	10	1	1	0
15k	15	0	0	0
20k	20	1	0	0
semi	21.1	0	1	0
25k	25	1	0	0
30k	30	1	0	0
35k	35	0	1	0
40k	40	1	0	0
Finish	42.2	0	0	0

📈 For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🤏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

👑 Elite feature - Contact us if interested

7. ⚔️ - Competitor analysis

• Help with strategy based on competitor profiles

• Putting you in touch to create pacing groups

👑 Elite feature - Contact us if interested

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.